Start Weight Training For Women

Women naturally have a higher body fat content and lower muscle mass in comparison to men, but that does not mean they cannot increase their strength capacity. Weight training for women is not drastically different than that for men, but it requires special attention to nutrition and form.

All weight training can be done one of two ways: free weights and machine weights. A free weight workout, such as squatting or bench pressing, will work out more than one muscle group and is more efficient. A machine weight workout targets specific muscles and is better for beginners. A woman with little experience working out can start on half a dozen machines before she has enough muscle memory and burst strength to use free weights.

Women need protein to form muscle just like men, but they require other supplements as well. Calcium is a major factor, especially for women who are or have been pregnant; without a large quantity of calcium it is more likely that a woman's bones will be harmed during a weightlifting regimen. Calcium and iron supplements are strongly recommended.

Weight lifting is not like cardiovascular exercise in that it should not be done each day or for a long stretch of time. Indeed, it is not necessary to push yourself more than fifteen minutes a day when you start out. Give yourself rest days for the muscle cells to re-grow, or else all your workouts will be less efficient. Nutrition is just as important as exercise, so eat protein without high fat content for best results.